Delayed Sleep Phase Syndrome: What You Need to Know

Ever find yourself wide awake late at night and unable to fall asleep until the early hours, only to struggle waking up in the morning? You might be dealing with delayed sleep phase syndrome (DSPD), a sleep disorder that messes with your internal clock. Your body's natural rhythm shifts later than usual, meaning your sleep and wake times are pushed back hours compared to the average person's schedule.

It's not just about being a night owl. DSPD is deeper—your body's internal clock is out of sync with the world around you. This can cause problems with school, work, and social life since you'd naturally want to sleep and wake at times that don't match daily obligations.

Why Does DSPD Happen?

The exact cause isn't clear, but we know it's connected to your circadian rhythm—your body's internal 24-hour timer that tells you when to sleep and be awake. In those with DSPD, this clock runs later than normal. Genetics may play a role, as some people inherit a tendency toward this delayed rhythm.

Other factors include exposure to light at night, which can push your body to stay awake longer. For example, staring at screens late into the night tricks your brain into thinking it's still daytime, making it harder to wind down.

Managing Delayed Sleep Phase Syndrome

The good news? You can take steps to manage DSPD. One of the main methods is to carefully control your exposure to light. Try to get bright light early in the morning to signal your brain it’s time to wake up. Conversely, dim your lights and avoid screens 1-2 hours before bedtime to help your body prepare to sleep.

Some people find melatonin supplements helpful when taken at the right time in the evening, but it's best to check with a doctor first. Behavior changes, like keeping a regular schedule—even on weekends—and avoiding caffeine late in the day can also make a difference.

If these strategies don't help, consulting a sleep specialist could be the next step. They might suggest chronotherapy, a technique that gradually shifts your sleep time earlier, or other tailored treatments.

Delaying your sleep rhythm isn't just laziness or bad habit—it’s a real condition with solutions that can help you get back on track. Understanding your body clock is the first step to taking control of your nights and days.